If you skim through a body building magazine, talk to someone in the gym, or conduct an online search for protein you will be inundated with information. Some if not most may be inaccurate but how do you decipher what is true? This article will outline protein sources to include the recommended quantity, timing and quality.

First let’s discuss some background information on protein. Protein is the building blocks for the bones, muscles, cartilage and skin and is also essential for maintaining cellular integrity and function (1). Protein is made up twenty amino acids, nine of which are considered essential. Essential amino acids are ones the body cannot make so they must be acquired through food sources which can be found in animal food sources such as meat, fish, eggs and milk or vegetarian food sources such as grains, legumes, seeds and beans. Different types of protein have shown to provide a faster recovery response post workout that I’ll discuss later in the article.

According to the Institute of Medicine Food and Nutrition Board, the recommended daily allowance (RDA) for protein for both men and women is 0.8 grams per kilogram body weight per day (1). The 2010 Dietary Guideline for Americans* state the daily recommended intake (DRI) for protein to be 10 to 35 percent of total calorie intake. In my opinion the RDA is excessively low when considering athletes and the DRI is too broad of a range especially if you are trying to dial in on your macronutrient needs, i.e. macronutrients are your carbohydrates, protein and fat. So how do you know how much you need? Digging deeper and coming to a more accurate response, in a 2009 Position Stand of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, the recommended protein intake for athletes is 1.2 to 1.7 grams per kilogram body weight per day (2). The position stand notes the RDA and DRI do not take into account the specific needs of athletes which I completely agree with. The following is their recommendation for different types of athletes:

Endurance athletes: 1.2 to 1.4 grams per kilogram body weight per day

Strength Training: 1.2 to 1.7 grams per kilogram body weight per day

For example: A 165 pound (75 kilogram) endurance athlete would need 90 to 105 grams of protein per day OR the same weight athlete who was strength training would need 90 to 127 grams of protein per day. Both of these instances are well over the RDA of a calculated 60 grams per day (0.8 grams X 75 kilograms = 60 grams).

Quantity and Timing of Protein Intake

This is all great information but what about specific timing of protein intake? I get this question a lot… how much post workout or how much during the day at each meal should I consume? I recommend a minimum of 20 grams of protein post workout. Research has shown that this amount illicits the leucine response and stimulates muscle protein synthesis (3). More specifically, protein intake for athletes includes (3):

For example, let’s take a look at the 165 pound (75 kilogram) athlete. The protein intake would be to 18 to 22 grams at three meals with a larger intake of 45 grams of protein before bed. Total protein intake for the day would be 99 to 111 grams. This falls in the range of the 1.2 to 1.7 grams per kilogram per day in the example shown above. One minor exception, as stated above, I would recommend at least 20 grams of protein within 30 minutes after each workout because of the leucine response. For those who need more, the same leucine response has been found when consuming up to 40 grams of protein post workout. It has been shown that in elderly men, 40 grams of protein post workout is essential for muscle synthesis (3). The consumption of a minimum of 20 grams post workout recommendation would be across the board for any athlete, regardless of weight and gender.

Phillips, Stuart. (2012). Leucine Trigger. The Importance of Dietary Protein in Resistance Exercise-Induced Adaptation: All Proteins Are Not Created Equal. Retrieved from http://scan-dpg.s3.amazonaws.com/resources/DOCS/webinars/2012_The_Importance_of_Dietary_Protein_in_Resistance_Exercise_Induced_Adaptation_webinar.pdf.

Phillips, Stuart. (2012). Maximal rate of muscle protein synthesis at 20g of complete protein. The Importance of Dietary Protein in Resistance Exercise-Induced Adaptation: All Proteins Are Not Created Equal. Retrieved from http://scan-dpg.s3.amazonaws.com/resources/DOCS/webinars/2012_The_Importance_of_Dietary_Protein_in_Resistance_Exercise_Induced_Adaptation_webinar.pdf.

Quality of Protein Intake

I’ve discussed timing and quantity of protein intake but now let’s take a look at quality. Not all protein is created equal especially for athletes and their recovery. Specifically whey protein produces a greater increase of muscle protein synthesis. Whey protein contains all 20 amino acids including the three branch chain amino acids leucine, isoleucine and valine which can be oxidized by muscled during exercise. The term “branch-chain” is the chemical structure of these amino acids. During recovery, due to the leucine content of whey, protein muscle synthesis is increased. Whey is more effective than soy which is more effective than casein protein sources (3). Lean body mass gains are seen with the ingestion of whey protein due to the leucine response. Whey is higher in leucine and is absorbed more quickly post workout. The ideal protein dose post workout to elicit the leucine response is 20 grams (3). The best whey protein source comes from diary. An inexpensive source of 20 grams of protein is 20 ounces of chocolate milk and a banana. While food sources of protein are best, protein powders can work but you have to be careful of the type of protein powder and what other "junk" is added to the product.

Phillips, Stuart. (2012). The rise in AA is more rapid with whey ingestion. The Importance of Dietary Protein in Resistance Exercise-Induced Adaptation: All Proteins Are Not Created Equal. Retrieved from http://scan-dpg.s3.amazonaws.com/resources/DOCS/webinars/2012_The_Importance_of_Dietary_Protein_in_Resistance_Exercise_Induced_Adaptation_webinar.pdf.

I’ve seen many athletes who are trying to achieve a specific weight especially in endurance events. I myself know that I can run faster and with less pain if I am even 5 pounds lighter come race day. Based on personal experience I’ve cut back on food intake but lost lean muscle in the process. I came across a study looking at protein intake in women who are trying to lose weight. Research has found that increased protein intake, specifically through dairy during weight loss spares lean muscle mass while decreasing fat mass (4,5). When I work with athletes looking lose weight, I stick to the equally spaced protein at each meal and a bolus before bed as discussed earlier in the article.

Overall, the main things to keep in mind with protein intake:

Consistent timing and quantity is important for athletes and in weight loss.

Post workout consumption of at least 20 grams of whey protein will stimulate a leucine response and protein muscle synthesis.

While this article focuses on protein intake, athletes still need adequate carbohydrate intake for performance and recovery. I’ll look more into carbohydrate intake and research on timing and quantity in the near future.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc.2009; 109(3):509-527.

Phillips, Stuart. (2012). The Importance of Dietary Protein in Resistance Exercise-Induced Adaptation: All Proteins Are Not Created Equal. [PowerPoint slides]. Retrieved from http://scan-dpg.s3.amazonaws.com/resources/DOCS/webinars/2012_The_Importance_of_Dietary_Protein_in_Resistance_Exercise_Induced_Adaptation_webinar.pdf.

Whether you are training for your first half or full marathon or even an ultra, as you increase mileage and in order to see the gains you want, proper fueling is just as essential as your speed work, tempo runs, weight training sessions and stretching.

According to the Academy of Nutrition and Dietetics, daily carbohydrate needs for endurance athletes are *6 to 10 grams per kilogram body weight per day. The higher levels, i.e. closer to 10 grams are recommended for increased mileage in training or when fueling for race day. Protein intake for endurance athletes is 1.2 to 1.4 grams per kilogram body weight per day. As with carbohydrate intake, increased mileage calls for increased protein needs as well. Fat intake is a percentage of your total calories, 25 to 30 percent, sticking to the unsaturated fats coming from nuts and seeds, olive oil, avocados or fish.

*I wanted to insert a disclaimer on the carbohydrate intake to include my personal opinion and experience. I do not consume 6-10 grams per kilogram body weight per day when training on a daily basis. The only time I'm in this range is when I was training for Ironman and I doing century bike rides or brick workouts. I usually stick to 4-5 grams per kilogram body weight per day for carbohydrate intake on more of a daily basis.

Pre workout fueling: You can sabotage your workout with the wrong meal. If you are a morning riser and like to workout before the sun comes up, allow for an hour to get ready and out the door, stay away from foods high in fat and protein to reduce the chance of any unforeseen pit stops. Take in about 30 grams of carbohydrates that are low in fat to facilitate gastric emptying and minimize gastrointestinal (GI) distress along the run. A piece of fruit or toast with jelly or jam are some examples. If you like to work out later in the day or out of bed early enough to eat a larger meal, ideally take in 60 grams of carbohydrates and include protein when two hours before a workout. Examples of this include a bagel with all natural nut butter, plain greek yogurt with fruit and bran cereal, or an egg white and cheese sandwich on a toasted English muffin. Being a morning runner, I wake up an hour and a half to two hours before I’m out the door so I can eat a larger meal. My favorite is the plain greek yogurt, frozen cherries topped with bran flakes.

During the Workout: While on a run, if you are on the road an hour or less, no fueling is necessary unless it's a hot day and you are sweating profusely. If running over an hour, additional carbohydrates and sometimes protein is needed. Take in 30 to 60 grams of carbohydrates for every hour of your workout; this will provide the energy needed to refuel your muscles during the workout and help get you through to the end. There are several different brands of gels available, some have more potassium and sodium and others contain a small amount of protein. Personally, I prefer a gel that contains not only a carbohydrate but also electrolytes, i.e. potassium and sodium to help replace electrolytes because I sweat… a lot. Again, trying out the type and flavor that sits well in your stomach during training is key. Fluid intake is also essential especially in distances keeping you out over an hour. At this point, a beverage containing electrolytes is important. If you are already taking in a gel that contains electrolytes, a beverage with the same electrolytes may not be needed. Plan ahead during your training and place water or sports beverages at different points along your route. During a race, whether it is a half or full marathon or even a triathlon I personally will take a gel every 6 miles and fluids every 2 miles alternating between water and Gatorade or whatever electrolyte beverage is available.

Post run recovery: Re-fueling within the hour after your workout is the best time to help your muscles recover optimally especially when training multiple days in a row. Consume a 4 to 1 ratio of carbohydrates to protein within 30 to 60 minutes after finishing a workout. Your body uses the carbohydrates to replenish the glycogen stores is the muscle lost during the run and the protein is needed to rebuild your muscles broken down. Too little of each nutrient will cause your body to not recover properly and hinder your performance during your next run or cross training workout especially if it’s multiple days in a row.Fluid intake is essential as well, weight lost during a run is all fluid loss; drink 16 to 24 ounces of fluid per pound lost. Weigh yourself before and after a run to determine how much fluid you need post workout.On a final note, the best way to know what foods work to minimize GI distress is to experiment while training. Certain foods may work for some athletes but not others. Train for proper nutrition intake as you train your muscles for the race!

**In my next article I will get into the types of protein to consume and timing of intake throughout the day for optimal muscle building and fat loss.**

When you search the word “nutrition” online you come across many claims that are not always true. Web sites stating losing X amount of weight in a week or a month. Typically the weight loss claim is not a healthy way to lose weight and most people gain all of the weight back and then some. Any site claiming a “quick fix” or “magic pill” is a sure sign of a terrible way to either lose weight or be healthy. But how do you decipher what is legitimate information? I have listed 5 key rules to live by… and I do follow them myself. Balancing a healthy diet along with regular exercise if the best thing you can do for yourself to either get or stay healthy.

1. Choose the least processed foods possible.

Do you read food labels? If you answered no, you probably should start. Knowing what is in your food is key to staying healthy. Aim for foods that have the least amount of ingredients especially if those ingredients are not recognizable. Now in all fairness, anything packaged can be considered “processed.” For example, frozen vegetables are “processed” because they are flash frozen and packaged in bags for purchase. What I’m referring to are those foods that you find in the center isles of the grocery store. These are products that contain added sugars and fat.

2. Do not skip meals.

Skipping meals wreaks havoc on your metabolism and can cause overeating throughout the day. Each meal is an opportunity to fuel your body. It not only gives you energy to get through the day but also to make it through your workout. Your meals should contain a carbohydrate, a protein and a healthy fat. If you’ve ever consumed a carbohydrate and noticed you were hungry shortly thereafter. Well it’s because you did not combine it with a protein or healthy fat. Fuel up, start with breakfast… it’s the most important meal of the day! My go to breakfast is one 6-oz plain greek yogurt mixed with one cup of frozen strawberries sprinkled with 1 cup of bran flakes on top.

3. Be sure to drink plenty of water.

Our bodies are made up of mostly water. Staying hydrated is essential to maintain normal bodily functions. A dehydrated state can cause confusion, light headedness and nausea/vomiting to name a few. Our bodies can also confuse dehydration with hunger as well. So how much should you consume daily? I typically say at least 2 liters. This number can be more depending on how much you exercise, your working environment and how much you sweat. A good indicator is monitoring the color of your urine; you want it to be a pale yellow. If it’s a golden or dark yellow color, start drinking more water. If it’s a shade of brown you are becoming dangerously dehydrated. Staying ahead of the curve is important so keep a water bottle with you at all times.

4. Add color to your plate.

Keep variety in your diet. Incorporating fruits and vegetables into your daily intake will not only help ensure you receive enough fiber but also obtain enough vitamins and minerals your body needs to function properly. My rule of thumb is you can obtain all vitamins and minerals from food sources, there is no need to waste money on a multivitamin. However, one exception is if you have a food allergy or food intolerance where you have to omit certain foods or food groups.

5. All foods in moderation.

I’m not one to be restrictive and say you cannot have (insert your favorite unhealthy food here). That’s not realistic nor is it healthy. When you restrict, you end up bingeing later on which in itself is not good either. So if you allow yourself those foods that are not so healthy in MODERATION, you will find yourself healthier and happier in the long run. Your day in and day out food intake should be a healthy balance of fruits, vegetables, lean meats, whole grains, and low fat or fat free daily so when you do indulge on that unhealthy food, it will not hurt your diet. Also, I understand life happens. There may be times you do not have the option of having a healthy food choice. While you should be planning your meals and snacks daily, I get it doesn't always happen. So choosing the best of a bad situation when it comes to food choices if you’re stuck is important too. One of the first things I learned as a dietitian was balance, variety and moderation!

I've been asked on numerous occasions whether or not multivitamins or supplements are needed during training. My response is two-fold. If you have no malabsorption or food allergy/intolerance issues then I feel you can get all nutrients through food. However, if you have and medical issues such as dysmenhorrea or any food allergy/intolerance where absorption of certain nutrients is impaired, then a supplement may be needed. Individuals who are lactose intolerant most likely need a calcium supplement while those with dysmennhorea may need an iron supplement. But what are the food sources of calcium and iron and how do you know what type of supplement to buy? This mini-series will answer those questions and inform you of how much you should be taking in each day.

Part 1: Calcium

Calcium intake is important for athletes for maintaining proper bone health and preventing stress fractures. We reach our peak calcium content by age 30 and after that slowly begin to lose calcium stores. This can be mitigated in two ways, through proper dietary calcium intake and also through exercise, specifically running or walking and weight training. When not meeting the dietary calcium needs, while in the short term, too little calcium intake will not cause harm, a long term deficiency can put you at risk for osteoporosis and stress fractures. But how much calcium do you need? The chart below is the recommended daily amounts of dietary calcium intake.

Life Stage Recommended Amount

Teens 14–18 years 1,300 mg

Adults 19–50 years 1,000 mg

Adult men 51–70 years 1,000 mg

Adult women 51–70 years 1,200 mg

Adults 71 years and older 1,200 mg

You can meet your calcium needs through food sources and that is always the best option however certain groups of people are at risk for not meeting the daily recommended needs. Those groups include a food allergy to dairy or lactose intolerance, postmenopausal women and women who have amenorrhea (absence of the menstrual period because of heavy exercise, restricting food intake or both). Other factors affecting absorption include too little Vitamin D intake and vegetarians with high intakes of oxalic acid (dark leafy greens, rhubarb, soy and cocoa) and phytic acid (in whole grains and wheat bran) can reduce calcium absorption.

Calcium decreases the absorption of certain drugs (bisphophonates, thyroid, some antibiotics). Other drugs can increase calcium needs (corticosteroids, some diuretics). It’s best to check with your doctor to determine if any of your medication interferes with any supplement use.

Fortunately for those who are lactose intolerant, there are also alternative dairy products that can help meet calcium needs. This includes Lactaid milk and soy, rice or almond milk. Also, Greek yogurt is typically well tolerated in those with lactose intolerance. When it comes to comparing cow’s milk or soy or almond milk products, cow’s milk contains 300 milligrams of calcium per 8-ounce cup whereas soy or almond milk contains 450 milligrams of calcium per 8-ounce cup. While milk, yogurt and cheese are the main sources of calcium in the typical diet, other sources include vegetables such as kale and broccoli or fish with soft bones such as canned sardines and canned salmon. Calcium has also been fortified in many of the foods we eat so looking at the food label to determine the amount is important.

But do you need a calcium supplement? Ask yourself the following:

Are you lactose intolerant?

Are you an ovo-vegetarian?

Do you consume less than the recommended 3 servings of dairy each day?

If you answered yes to any of these questions, a calcium supplement may be right for you. But then the next question is which one to choose? Calcium supplements come in many forms to include calcium carbonate, citrate, citrate malate, phosphate, gluconate and lactate. The two most common forms are calcium carbonate and citrate. Avoid supplements made of dolomite, oyster shell and bone meal as they may contain metals and lead. Calcium phosphate, calcium lactate and calcium gluconate are not generally recommended because they contain very small amounts of calcium.

The upper limit should not exceed 2,500 milligrams per day. A risk factor of excess intake is kidney stones. Note if you are meeting the daily recommended intake needs, you do not need to increase intake if training. These supplements provide 250 to 1,000 milligrams of calcium often added with Vitamin D and magnesium to increase absorption. When reading a supplement label, the amount of calcium to pay attention to is the elemental calcium. This is because during digestion, the elemental calcium is released from the compound (carbonate, citrate) and is what becomes available for absorption. The number that is part of the brand name (such as Caltrate 600, Os-Cal 500 and TUMS 500 Extra Strength) usually indicates the amount of elemental calcium in each tablet. However, make it a habit of reading the label to be certain. If the label does not state elemental calcium, assume the elemental calcium is 40 percent from carbonate and 21 percent from citrate. This means if the label states it provides 1,000 milligrams calcium carbonate; it actually contains 400 milligrams elemental calcium.

The two most common types of calcium supplements on the market are calcium carbonate and calcium citrate. Calcium carbonate is cheaper and best absorbed when taken with food because it requires stomach acid to dissolve and be absorbed. This type, since it contains the most elemental calcium per tablet (40 percent), fewer tablets are needed. However, a side effect of calcium carbonate is constipation. Common types of over-the-counter calcium carbonate supplements include Viactiv Soft Calcium Chews with vitamins D & K, Tums 500, Caltrate 600 and Os-Cal 500.

Calcium citrate is well absorbed on an empty stomach and does not cause constipation, however it typically is more expensive. This option may be a better choice for older adults who have a lower stomach acid level. The downside is it contains less elemental calcium per pill (20 percent). Common types of calcium citrate include Citracal, Citracal with vitamin D (315 mg), TwinLab Calcium Citrate Caps (300 mg), some calcium-fortified orange juice (but not all), Solgar Calcium Citrate (250 mg) and Citrical Ultradense Calcium Citrate Tablets (200 mg).

If you have do not have any issues with stomach acid and digesting calcium carbonate, I’d recommend this type of calcium supplement due to its increased amount of elemental calcium and lower cost. However if it causes constipation, switching to a calcium citrate supplement may be a better option for comfort on a personal level. When taking any calcium supplement, it is best absorbed 500 milligrams at a time so space out the pills or tablets. Vitamin D also enhances calcium absorption, so make sure to get 400 to 800 international units (IU) of vitamin D per day. Most calcium supplements contain Vitamin D to enhance its absorption.

When taking any dietary supplements check for a USP (United States Pharmacopeia) symbol on the label which means the calcium supplement is free of lead and other metals. It also meets standards for quantity of elemental calcium in the tablet and how well it dissolves. The application for this symbol is voluntary, so a product may be acceptable even if it does not display this symbol. This is because dietary supplements are not regulated by the Food and Drug Administration (FDA) and third party companies such as USP provide standards for these supplements.

Key points to keep in mind when looking for calcium supplements:

Is it necessary – are you taking in enough calcium through your diet?

When looking at supplements, calcium carbonate contains more elemental calcium and therefore will be better absorbed by the body, usually taken with food and cheaper to purchase, however causes constipation and harder for people with low stomach acid to tolerate.

Calcium citrate contains a lower amount of calcium your body will absorb and is typically more expensive but can be taken on an empty stomach.

Check with your doctor if you are taking medications that can cause problems if taking a calcium supplement.

Take the supplement in 500 milligram increments at a time to increase its absorption.

Calcium is better absorbed when taken with vitamin D; most supplements contain this for optimal absorption.

Exercise to include walking or running and strength training will also help with preserving bone density loss. For an exercise program check out a respected friend and phenomenal athlete Dennis Welch Coaching and Consulting on Facebook!

References:

Office of Dietary Supplements, National Institute of Health (http://ods.od.nih.gov/)

I've been running for over 10 years and have the nutrition down to a science as for what works for my races. However, training for a triathlon is very different and when training for my first 70.3, it was a very humbling experience. Learning how to swim efficiently or cycle properly with clipping in and out of the pedals or changing gears is one thing but the nutrition piece was a challenge as well. When you start incorporating brick workouts or workout sessions last over 3 to 4 hours, proper nutrition plays a huge role in either finishing strong or not finishing at all. Fueling up before, during and even after a session is important especially with multiple workouts day in and day out. Calculating your needs and keeping a food log can help ensure proper nutrients are met. Below are some guidelines for ensuring you are fueling up properly to reach your optimal performance on race day. Remember trying out foods that work and settle in your stomach before race day is key.

The following is what has worked for me during my most recent 70.3 race - TrapaniMAN 113 in Trapani, Sicily on April 28, 2013. I signed up for the race three days before, which was two weeks after the Boston marathon. A group of 5 friends drove across the island taking off at 3 am to make the race at 8:30 am. Many thought we were a little nuts and I thought I was too but I knew I needed more experience in open water so I looked at the race as one long training day. This was my second 70.3 distance as my first was in 2012, the Half Ironman in Pescara, Italy. As it turned out, the race was a success and I was able to cut about an hour off my previous time finishing in 6 hours, 9 minutes. I am signed up for the Ironman 70.3 in Austria coming up in 2 weeks. I am hoping for a sub-6 hour race but it all depends on race day!

The following is what I've found works for 70.3 distances:3 hours before the race: Plain greek yogurt, 1/2 cup frozen cherries, 1 cup bran flakes with a cup of coffee.

1 hour before the race: 2 mini bagels with peanut butter and banana. I'm also drinking about 1 liter of water from the time I wake up until the start of the race.

15 minutes before the swim: 1 gel or gummy pack (shot Blocks or Power Gel pack).

T1: 2 to 4 orange slices kept at my transition station and a gel as I start on the bike.

During the bike: 3 Clif Bars, every 15 miles. It provided the carbohydrates (42 to 44 grams per bar) and protein (9 to 10 grams per bar) needed to get me through the bike and able to run.

T2: 2 to 4 orange slices again and a gel as I start on the run.

During the Run: 1 gel at mile 6 and Gatorade or water at the stations.

During exercise: 400 to 800 milliliters per hour with a 6 to 8 percent carbohydrate solution beverage i.e. Gatorade type items or 8 ounces every 15 minutes which puts you closer to 800 milliliters per hour.

*The best way to know what foods work to minimize GI distress is to experiment while training. Certain foods may work for some athletes but not others. Typically low fat and low fiber foods are best because they do not sit in the stomach as long.

Are you trying to find quick and easy ways to increase your fruit and vegetable intake? You’re not alone. Most Americans do not meet the minimum requirement of at least five servings daily. The health benefits of a diet high in fruits and vegetables, low in saturated fat, sodium and processed sugar has been shown to reduce the risk for certain chronic diseases and help maintain (or lose) weight. Fruits and vegetables provide variety of vitamins, minerals and phytochemicals essential for good health. They also contain fiber, a component that can help keep you full longer. What’s a quick and easy way to obtain all of these nutrients for good health? This is where blending and juicing comes in, but what’s the difference?

In juicing, you discard the pulp and end up losing fiber and other vitamins and minerals from produce whereas blending retains the pulp, and in turn more of the fiber and nutrients; the extent retained depends on how much is blended. If you are dead set on blending or juicing your fruits and vegetables I’d say choose blending over juicing. However keep in mind if you are trying to watch your caloric intake, drinking your calories in general can lead to excess intake.

When trying to maintain or lose weight, caloric intake is very important. When drinking your calories, you are more likely to over consume. For example, a 20-ounce bottle of 100% orange juice contains around 275 calories. The good news with this juice has no added sugar; the bad news is this is one way to effortlessly over consume your intake. Reason being, you can easily drink these 275 calories within a short period of time, it will not fill you up and most likely you will eat the same amount you normally would -- without the juice -- throughout the day. The end result is excess calorie intake for the day. Even if you are consuming your calorie needs to maintain your weight and you add just 100 extra calories everyday for an entire year, you can gain 10 to 12 pounds in that year.

Also, unless you are making your smoothies at home and have control over what you are adding, you can end up taking in even more calories from fruit juices containing added sugar. Often popular chain smoothies are riddled with added sugar and in turn contain excess empty calories. For example a 20-ounce smoothie from a popular chain can top 400 to 500 calories. When it comes to blending, for those who are very active and not necessarily concerned with weight loss due to the extensive training, it may be included but make at home to have control over the ingredients added.

I personally do not agree with either method of juicing or blending when trying to add more fruits and vegetables to your diet. Juicing lacks fiber along with vitamins and minerals and can easily add excess calories, not ideal if you are trying to watch your weight. While blending can retain some of those nutrients and fiber, I still believe the best source of eating fruits and vegetables in their whole form. Nothing beats the taste of deep red juicy strawberries or crisp sugar snap peas so delicious you won’t want to share!

My go-to breakfast is plain greek yogurt mixed with a cup of sweet red cherries topped with 1/2 to 3/4 cup of bran cereal. My favorite snacks are a mix of fruits and vegetables to include juicy blood oranges, fresh strawberries, or cherry tomatoes so sweet they taste like candy. I walk to my corner market for fresh produce almost daily, this way I can incorporate vegetables easily into my meals… I’m not picky and usually choose produce in season for the best taste! If you are not close to a fresh market, keep frozen fruit and vegetables on hand to always have an option for incorporating into meals and snacks.

If your goal for lacing up your shoes and hitting the pavement is weight loss, the right foods and proper timing is very important. Skimping on meals or snacks to save calories will not only make you hungrier, but it will sabotage your weight loss efforts. It is important to create the calorie deficit and the right timing of meals and snacks will help avoid the cravings for junk food. Studies have shown skipping meals will cause you to eat more throughout the day. When your blood sugar drops, you start craving anything sweet. If you cave into the cravings, you can end up eating several hundred empty calories, i.e. foods that provide no nutrition benefit. Eating three meals with snacks throughout the day will help keep your blood sugar stable and reduce these unhealthy cravings.

The plate method to portion control is a favorite for setting up lunch and dinner in the right portions. What would you normally put in the largest area of a three-sectioned plate? Ninety percent of the time the answer is the meat or carbohydrate which is where the excess calorie intake occurs. The largest section, or half of your plate, should be non-starchy vegetables (starchy vegetables are potatoes, beans and corn); a quarter of your plate should be carbohydrate while the other quarter should be your protein. Setting up your plate this way, you are still eating volume from the vegetables, but eliminating excess calories. The vegetables provide vitamins, minerals and antioxidants your body needs along with fiber to help keep you full longer. If you are consuming a casserole or a pasta dish, always think of the vegetable. I recommend adding the vegetable to your plate instead of using a separate dish. This still gives the illusion of having a full plate while saving calories at the same time.

Fluid intake is also important not only in exercise but also in weight loss. If you are not consuming enough water you are hindering your exercise performance and you can also end up over eating – our bodies can confuse dehydration with hunger. When you think you may be hungry, think of how much water you’ve had for the day. The goal is to aim for 2 to 3 liters per day.

My favorite saying is “you can have all foods in moderation.” The key word being moderation; when you restrict yourself to the point of being miserable, your plan will not last. Diet and exercise come hand in hand in successful weight loss. You are already starting with the exercise piece by hitting the road, so complete the lifestyle change and incorporate a healthy diet at the same time! As you become more comfortable running and able to increase your mileage, your diet becomes even more important as the fuel for your training.